Monday May 13, 2013

100 Air Squats
21 Kettlebell Swings
75 Sit Ups holding the kb at chest
15 Kettlebell Swings
50 Push Ups
9 Kettlebell Swings

Thursday May 9, 2013

L Sit 10 Second Hold x 10

-rest in between attempts 

Rest

5 rounds: Rest 1 Min between rounds

1 Round every 3 Minutes

10 Sit Ups Holding Med Ball

15 Kettlebell Swings (53/35)

Max Wall Balls (20/12) to remainder of time.

Wednesday May 8, 2013

5 Rounds- increase weight each round assuming form is maintained.
Every 2 Minutes complete:
5 Strict Press
5 Front Squats
5 Pull Ups

Rest

For Time:
21 Calorie Row
21 Push Ups
18 Cal Row
18 Push Ups
15 Cal Row
15 Push Ups
12 Cal Row
12 Push Ups
9 Cal Row
9 Push Ups

Tuesday May 7, 2013

1 Round every 8 minutes x 4
400m Run with plate (45/25)
400m Run 

Monday May 6, 2013

Weighted Planks
5 x 30 second hold

Vertical Jumps
5 x 5 leading with right hand 
5 x 5 leading with left hand

Rest

12 Min Amrap:
9 Kettle Bell Swings (53/35)
6 Hollow Rocks
3 Squat Thrusts
200m run

Friday May 3, 2013

5 Rounds: Rest 1 Minute
Run 400m
Max Push Ups to 4 Minutes

Thursday May 2. 2013

6 Rounds For Time:

3 Pull Ups
6 Box Dips
9 Split Lunges per leg
12 DB Thursters
15 Box Jumps